D1 Training Alexandria

STORY BY LIESEL SCHMIDT

We’ve all heard about the importance of strength training and the ways it helps with not only fitness, but also functional living. The better our strength, the better our bodies will weather the effects of aging—especially when it comes to our skeletal systems. But when should we start focusing on strength training? The answer to that may be younger than you think. In fact, Tom Fukuda of D1 Training suggests that kids as young as elementary school age can benefit from strength training. “Young athletes can begin strength training as early as six or seven years old as long as they understand the importance of following directions and doing so with proper coaching,” he says. Naturally, part of that proper coaching involves direction on which types of exercises should be focused on. “Initially, young athletes benefit greatly from calisthenics—or bodyweight exercises—such as push-ups, air squats and other basic core exercises like sit-ups and planks,” says TJ Aanenson, Head Speed and Strength Coach at D1 Training. “The most important thing is to make sure they enjoy exercise. Finding ways to ‘game-ify’ weight training is a good way to keep them engaged. Then, as athletes grow and mature, the introduction of free weights between the ages of 12 to 14, under the supervision of a certified coach, will allow for continued progression and improvement.” So what’s the payoff with introducing young athletes to strength training? Obviously, there is a physical benefit to spending time in the gym. “Strength is one of the primary advantages, of course, but many others exist as well,” Aanenson explains. “One of the biggest advantages is the reduction of injury risk through increased strength, stability and coordination. Weightbearing training assists in the strengthening of bones, tendons and ligaments, which make a young athlete much more resistant to injury.” There’s a mental benefit to strength training, as well. As Fukuda notes, “Young athletes derive a sense of purpose and develop a strong work ethic through their time in training. They gain an understanding that overcoming challenges and achieving goals is a massive advantage in athletics as well as life in general. Additionally, working in a group setting teaches teamwork and assists in the development of social skills.” According to Fukuda, even with specific sports being part of a young athlete’s schedule, strength training doesn’t need to be adjusted for differing sports. “The most important thing is to develop a well-rounded base of strength within the upper body, lower body and core,” he says. For younger athletes, Aanenson recommends strength training two to three times per week as sufficient for progress. “As athletes get older, they may add an additional day or two,” he suggests. If you have visions of your third grader bulking up like a miniature Hulk, fret not. “Although athletes will get significantly stronger and their performance [will] likely increase, they do not have enough hormones or overall development to get a substantial increase in size,” Aanenson assures. “Also, ‘bulking up’ is a heavily misunderstood term, as it takes many years of hard training and proper eating to gain a significant amount of size.”

“Proper eating” is, of course, something crucial to strength training of any kind, at any age. “A well-balanced diet will likely be most beneficial,” says Aanenson. “This should include minimally-processed forms of proteins, carbohydrates and fats. Along with this, eating plenty of fruits and vegetables will provide the energy and recovery needed to continue making strength training progress. If anything, adding an additional serving or two of protein on training days may assist in the muscle repair and re-building process.”